WOD Blog
 | Sat, Jan 11 2020 |  |
| PARTNER WOD 1-11-20 | WARM UP 1-11-20 | 10AM WEIGHTLIFTING 1-11-20 | Other Results |
PARTNER WOD 1-11-20
(Reps, Rx2, Rx3)
In Teams of 3 with a 25 minute timer for MAX calories+Weight perform:
Athlete 1: Row 20/15 Calories
Athlete 2: REST
Athlete 3: 1 Clean and Jerk AHAP
Athletes will rotate every time the athlete on the rower completes their calories. While they are rowing, athlete three has the opportunity to attempt one clean and jerk at whatever weight they choose. The score for teams is the number of calories completed+Each weight hit on the clean and jerk. If the athlete lifting misses their clean and jerk they are allowed to reattempt as long as the athlete on the rower is still working on their calories. Weight can be moved up or down as desired.
Goal: Mystery
Tip: Ideally the calories on the rower will be completed at a fairly aggressive pace.
Purple Rx: As written
Blue Rx2: As written
Orange Rx3: 15/12 Calories, Sub Powerclean only
Yellow MODWOD: 12/9 Calories, Sub Deadlift
|
WARM UP 1-11-20
(Check In)
FOAM ROLL- Lats, Traps, Quads
GROUP WARM UP
45 secs ON/15 sec Transition:
Plate Taps
Plate to Overhead
Plate Row
Plate Rotation (half R/Half L)
--------------------------------
Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 rep
Hip Bridge March-30 reps
--------------------------------
Clean Pull-5 reps
Clean High Pull-5 reps
Clean (power or full)-5 reps
--------------------------------
Press Complex-5 reps each position
--------------------------------
Brief Metcon, give 7-10 minutes to warm up to starting weight on clean and jerk.
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Foam Roll Upper Back/Hamstrings and sore areas
|
10AM WEIGHTLIFTING 1-11-20
(Weight)
-WARM UP-
2 rounds:
Passthroughs-20
Snatch grip DL -20
Snatch Balance -10
OHS-15
World’s greatest stretch-30 secR/L
Fire hydrants-20 R/L
Donkey Kicks-20R/L
Pigeon Stretch
Upward dog
1st pulls-10
2nd pulls-10
3rd to receive-10
Pause snatch-10
A. Pause snatch (From floor)
2-2-2-2-2-2
*start the rep from the floor, then pause for three seconds above the knee.
B. Core work (optional)
Accumulate:
PVC sit ups-60
Weighted Superman hold-3 min
Paloff press-36 R/L
|
